Comparing Nutrients in 1 pound Roasted Almonds VS Powder Cocoa Mix

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Powder Cocoa Mix	7%	9%	84%

Macro Nutrients

	Roasted Almonds	Powder Cocoa Mix	Recommended Dietary Allowance
Energy	94% 2712kcal	62.3% 1805kcal	2900kcal per day for Men 19-50 years
Fat	246% 238g	18.7% 18g	97g per day for Men 19-50 years
Saturated Fat	58% 18.6g	33.7% 10.8g	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	0.85% 0.014g	1.6g per day for Men 19-50 years
Omega 6	345% 58.7g	2.85% 0.49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	73.3% 95g	292% 380g	130g per day for Men 19-50 years
Sugars	30.4% 22g	410% 297g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	0.063% 0.045g	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	% 0.045g	NA	g per day for Men 19-50 years
Sucrose	% 21.5g	NA	g per day for Men 19-50 years
Fiber	130% 49.4g	44% 16.8g	38g per day for Men 19-50 years
Protein	170% 95g	54% 30.3g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Powder Cocoa Mix	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	29% 0.35mg	36.3% 0.44mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	418% 5.43mg	197% 2.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	103% 16.5mg	16.6% 2.66mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29% 1.46mg	81% 4.05mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	47.5% 0.62mg	39.8% 0.52mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	62.4% 249μg	6.8% 27.2μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	66% 1.6μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	1% 0.91mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	723% 108mg	5.75% 0.86mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	3.4% 4.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Almonds	Powder Cocoa Mix	Recommended Dietary Allowance
Calcium	122% 1216mg	60.3% 603mg	1000mg per day for Men 19-50 years
Copper	554% 5mg	144% 1.3mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	211% 17mg	67.5% 5.4mg	8mg per day for Men 19-50 years
Magnesium	301% 1266mg	89.6% 376mg	420mg per day for Men 19-50 years
Manganese	440% 10mg	53% 1.22mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	305% 2136mg	204% 1429mg	700mg per day for Men 19-50 years
Potassium	95% 3234mg	95% 3230mg	3400mg per day for Men 19-50 years
Selenium	16.5% 9.07μg	41.2% 22.7μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	152% 2286mg	1500mg per day for Men 19-50 years
Zinc	136% 15mg	60.2% 6.62mg	11mg per day for Men 19-50 years
Water	0.3% 11g	0.18% 6.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Almonds VS Powder Cocoa Mix per 1 lb

Compare the macro and micronutrient content in 1 lb of Roasted Almonds versus 1 lb of Powder Cocoa Mix to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Roasted Almonds vs Powder Cocoa Mix:

• 1 pound of Roasted Almonds has 2.1 times more Vitamin B2, 6.2 times more Vitamin B3, 9.2 times more Vitamin B9 and 125.8 times more Vitamin E than Powder Cocoa Mix.
• While 1 lb of Powder Cocoa Mix contains 2.8 times more Vitamin B5 and more Vitamin B12 than Dry Roasted Almonds.
• Both Roasted Almonds and Powder Cocoa Mix provide similar amounts of Vitamin B1 and Vitamin B6 per one pound.
• 1 pound of Roasted Almonds have insufficient amounts of Vitamin B12
• 1 pound of Powder Cocoa Mix have insufficient amounts of Vitamin B9 and Vitamin E
• Both Dry Roasted Almonds as well as Powder Cocoa Mix have insufficient amounts of Vitamin A, Vitamin C, Vitamin D and Vitamin K in one pound.

Comparing minerals per 1 pound for Roasted Almonds vs Powder Cocoa Mix:

• 1 pound of Roasted Almonds has 2 times more Calcium, 3.8 times more Copper, 3.1 times more Iron, 3.4 times more Magnesium, 8.3 times more Manganese, 1.5 times more Phosphorus and 2.3 times more Zinc than Powder Cocoa Mix.
• While 1 lb of Powder Cocoa Mix contains 2.5 times more Selenium and 168 times more Sodium than Dry Roasted Almonds.
• Both Roasted Almonds and Powder Cocoa Mix contain similar levels of Potassium per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Roasted Almonds has 1.5 times more Energy, 13.1 times more Fat, 1.7 times more Saturated Fat, 121 times more Omega 6, 2.9 times more Fiber and 3.1 times more Protein than Powder Cocoa Mix.
• While 1 lb of Powder Cocoa Mix contains 4 times more Carbohydrate and 13.5 times more Sugars than Dry Roasted Almonds.
• 1 pound of Powder Cocoa Mix provide inadequate amounts of Omega 6
• Both Dry Roasted Almonds as well as Powder Cocoa Mix provide inadequate amounts of Omega 3 in one pound.